Sub-3:30 Marathon

About the plan

A 16-week plan for experienced runners aiming to run the marathon in under 3 hours 30 minutes (4:59/km pace, or 8:01/mile). Sub-3:30 is advanced territory — it demands training discipline, consistency and the ability to sustain a challenging pace for nearly 3.5 hours. The program trains 5 days a week with a long run that reaches 2:40 in the peak week. The highlight is the marathon-pace workouts (@marathon) from week 9, where 20–30 minute segments at race pace are built into Fridays to teach the body to run at this pace with the fatigue accumulated over the week.